Repeat right away - resting at the bottom puts unnecessary stress on
the shoulder. Perform this exercise one arm at a time if you prefer.
This exercise can also be performed lying down on a table.

Shoulder Extension:

Muscles:

Posterior shoulder.

Movement:

Bend forward 90 degrees at the waist and hold weight with arms hanging
straight down. Raise at backwards until parallel with body
(perpendicular to the floow). Lower.

Notes:

This exercise can also be performed lying down on a table.

External Rotation:

Muscles:

Infraspinatus and teres minor.

Movement:

Notes:

Internal Rotation:

Muscles:

Subscapularis.

Movement:

Notes:

Horizontal Adduction:

Muscles:

Movement:

Notes:

Push Ups:

Muscles:

Movement:

Notes:

Chin Ups:

Muscles:

Movement:

Notes:

Elbow Flexion:

Muscles:

Biceps.

Movement:

Notes:

Elbow Extension:

Muscles:

Triceps.

Movement:

Notes:

[Sorry, no picture]

Forearm Supination:

Muscles:

Movement:

Notes:

Forearm Pronation:

Muscles:

Movement:

Notes:

Wrist Flexion:

Muscles:

Wrist and finger flexors.

Movement:

Notes:

Wrist Flexion:

Muscles:

Finger flexors

Movement:

Make a fist, extending one finger just enough so you can push it with
the palm of your other hand. Force the finger into a straight
position, keeping the others bent. Repeat for each finger.

Notes:

This is good for rock climbing on holds which separate your fingers.
Unlike most exercises in this list, the amount of force is controlled
by how hard you resist the motion. Pick a resistance that is somewhat
difficult without hurting. Move slowly and in control.